Bootcamp 4-16-2019

April 15, 2019 jkwuest

CrossFit Lifted South – Bootcamp

Metcon (No Measure)

EMOM 12:00

Minute 1: 10 Ring Rows

Minute 2: 20 Banded Tricep Extensions

Minute 3: 10 Farmer Carry Lunges (5 each leg)

Metcon (4 Rounds for reps)

4 Sets for Reps:

4:00 AMRAP/1:00 Rest

6 DB Box Step Overs

12 DB Snatch
*Each round starts with a 400m run, then finish the rest of the AMRAP with alternating reps of step overs and snatches. Use only one DB for both movements.

Score is total step overs and snatches each round.

Metcon (No Measure)

Cashout

Accumulate 60 weighted situps